medically reviewed by Dr Godmi Tresa

7 mins read
Updated on December 16, 2024

Tips to Boost Your Gut Microbiome

Did you know that not all bacteria are bad? In fact, some of them are guardians of your health. There are trillions of these friendly microbes within you that play a key role in your well-being. Let us explore tips to keep these useful microbes happy.

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Introduction to Gut Microbiome Health

The gut microbiome is the group of microorganisms that live in your gut and influence your digestion, immunity, mood and more. These microbes, including bacteria, viruses, protozoa, and fungi, form a unique ecosystem within you and keep you healthy.

  • The gut microbiome plays an important role in digestion by breaking down complex carbohydrates and fibres to an easily absorbable form in your intestine while producing useful byproducts like fatty acids and vitamins. 
  • It also produces immune cells and directly controls immune responses within your body. Moreover, it affects your mental health through the gut-brain axis.

Ayurveda highlights the importance of gut health in this Sanskrit verse -

Roga sarve api mande agnau’.

This means that all diseases arise as a result of a weak digestive fire.  

Both modern science and Ayurveda acknowledge the fact that gut health plays a major role in keeping you healthy. Read on for tips to boost your gut microbiome for holistic well-being.

Understanding the Gut-Brain Connection

Have you felt ‘butterflies’ in your stomach when you’re anxious? Have you felt moody or down while dealing with a stomach upset? 

These feelings are real and occur because of a two-way connection between your gut and brain, known as the gut-brain axis. 

The gut-brain axis (GBA) is a bidirectional communication network between the central nervous system (mainly the brain) and the enteric nervous system (neurons embedded throughout the lining of your gut, from the oesophagus to the rectum).

The gut microbiome communicates with your brain in two ways - 

  • Direct Communication

Here, the microbes in your gut directly stimulate nerves in the gut, which are connected to the nerves in your brain.

  • Indirect Communication

Here, the gut microbiome produces chemicals like neurotransmitters, hormones, short-chain fatty acids and cytokines, which travel through the bloodstream or nervous system to reach the brain.

Certain chemicals like serotonin, dopamine, and GABA (gamma-aminobutyric acid) produced by the gut microbiome impact your mood, stress and mental clarity. 

In Ayurveda, ‘Sattva’ refers to a state of mind that represents purity, calmness and balance. This perfect state of mind is directly dependent on the food you eat (Sattvik foods increase the Sattva quality of the mind) and on Agni, the digestive fire. When the digestive fire is strong, the digestive process takes place smoothly, leading to a healthy body and mind.

Just like a well-functioning Agni supports Sattva, a well-balanced gut microbiome supports mental harmony.

Tip #1: Diverse Diet for a Diverse Microbiome

Including various foods in your diet promotes a diverse microbiome. Consuming fruits, vegetables, grains, nuts, and seeds rich in fibres promotes a healthy gut microbiome by reducing inflammation and increasing gut motility. Fibres in these foods support the microbes that are already present in your gut while adding new microbes.

Did you know that Ayurveda places importance on food diversity as well? 

There are six types of tastes mentioned in Ayurveda - sweet, sour, salty, hot or spicy, bitter and astringent. A balanced diet, according to Ayurveda, must contain all these tastes. Consuming all these six tastes daily can stimulate appetite, improve digestion and nutrient absorption, relieve inflammation and increase the diversity of your gut flora.

Tip #2: Increase Probiotics and Prebiotics

Probiotics and prebiotics sound similar, right? However, they are completely different.

Let us see what these terms mean.

Probiotics are live microorganisms that are beneficial to your body. These microbes are already present in your body. Probiotic supplements add to this existing community of good microbes. They help control the population of harmful microbes in your body, reduce inflammation, support immune function and improve mental health.

Food sources rich in probiotics are:

  • Yoghurt
  • Kefir
  • Miso
  • Sour cream
  • Cottage cheese
  • Buttermilk

Prebiotics are non-digestible plant-based foods that feed and stimulate the growth of good microbes in your gut. These are typically high-fibre foods.

Food sources rich in prebiotics are - 

  • Apple
  • Banana
  • Berries
  • Asparagus
  • Artichokes
  • Onion
  • Brussels sprouts
  • Carrots
  • Broccoli
  • Beans
  • Whole grains
  • Chia seeds
  • Flaxseeds

Ayurvedic Approach

Interestingly, Ayurveda mentions the inclusion of buttermilk (Takra) and fermented rice water as a part of the diet for those with gut-related health issues like poor digestion, diarrhoea, abdominal pain and bloating. Both buttermilk and fermented rice water are rich sources of probiotics. 

In Ayurveda, bitter foods are known to balance Pitta, thereby improving appetite and digestive strength. Ayurveda also states that bitter taste boosts intelligence. The effect of bitter greens explained in Ayurveda aligns with the role of prebiotics in modern science.

This shows how both Ayurveda and modern science have recognised the benefits of probiotics and prebiotics for gut wellness.

Tip #3: Focus On Fibre-Rich Foods

“The optimisation of fibre within our diets represents an important public health strategy to improve both metabolic and overall health.” - PubMed.

We obtain fibre from plant-based foods, which are of two types: soluble and insoluble. 

How are they different from one another?

  • Soluble fibres dissolve in water to form a gel-like substance. It improves digestion and lowers blood sugar and cholesterol levels. Soluble fibre provides the food and nourishment for the good microorganisms in your gut.
  • Insoluble fibres do not dissolve in water. Its main function is to make the stool softer and easier to pass. It improves gut motility and keeps the intestine in an ideal condition where the good bacteria can thrive.

Ayurveda explains the Sattvic diet is for physical, mental, and spiritual health. It comprises fruits, vegetables, whole grains, legumes, nuts, root vegetables and tubers. All these foods are rich sources of fibre. Both Ayurvedic and modern views highlight the importance of fibre-rich foods for gut health and mental well-being.

Tip #4: Hydration and Gut Health

We are all aware of the importance of staying hydrated. Around 60% of the human body is made up of water. 

Water plays a major role in all body functions. In your gut, water carries out the following functions - 

  • Regulates bowel movements
  • Helps in digestion
  • Facilitates nutrient absorption
  • Balances gut pH
  • Removes toxins 
  • Maintains mucosal lining 

Ayurveda experts say that you should drink water only when you feel thirsty, and till your thirst is quenched. 

Drinking water excessively will weaken Agni (digestive strength). The absence of thirst means an abnormal decrease in Pitta Dosha. 

You can support your Agni and stay hydrated by sipping warm herbal teas prepared using Ayurvedic spices like black pepper, ginger, cumin, or fennel. 

Tip #5: Limit Processed Foods and Sugars

Consuming a lot of processed foods and sugars? These food items can lead to gut dysbiosis, an imbalance in the gut microbiome, which causes the loss of good bacteria and an overgrowth of harmful bacteria. 

These harmful microbes damage the protective gut lining, which causes toxic substances from the intestine to pass into your bloodstream. This leads to an inflammatory response within your body.

If you have aqauinted with ayurveda, you must know how the dietary concepts give importance to all six tastes. However, when then mention of adding ‘Sweet’ taste, comes in, it does not mean sugary foods or pastries. Foods like rice, wheat, cow’s milk and ghee are considered to have a sweet taste. These foods do not cause an imbalance in the gut microbiome; they are actually beneficial for gut health.

You might have experienced tiredness and sleepiness after eating a heavy meal. This is because of the ‘Tamasic’ nature (foods that cause lethargy and confusion) of these foods. Sugary and processed foods that are difficult to digest also fall under this category. These foods slow down digestion and make you feel dull. 

Ayurveda recommends a Sattvic diet that is pure and light, which promotes overall well-being.

Tip #6: Manage Stress for a Healthier Gut

Have you experienced diarrhoea or an upset stomach when you’re under too much stress or pressure? 

In a study conducted on Korean high school students, it was found that chronic diarrhoea and constipation were more common in individuals with depression than in individuals with no depression.

When you are under stress, adrenal glands release the stress hormone cortisol. This hormone affects the gut-brain axis and alters the gut environment, leading to an imbalance in your gut microbiome. This weakens the protective lining of your gut and causes inflammation. 

If you are under too much stress, scared or feel threatened, your body releases hormones like cortisol and adrenaline, preparing you to fight or escape. This is called the fight-or-flight response. This response of the body directs blood and energy into the muscles and brain instead of your digestive system. This reduces contractions of the digestive muscles as well as the secretion of digestive enzymes, which slows down the digestive process.

Ayurveda suggests practising yoga, pranayama (breathing techniques), and meditation as effective ways to lower stress and anxiety. 

Some stress-relieving Yoga postures you can practise to calm your mind and support gut health are -

  • Balasana (Child’s pose)
  • Sukhasana (Easy pose)
  • Shavasana (Corpse pose)

Some Ayurvedic herbs that help manage stress and anxiety are - 

  • Indian Ginseng (Ashwagandha)
  • Water Hyssop (Brahmi)
  • Liquorice (Yashtimadhu)
  • Indian Spikenard (Jatamansi)
  • Indian Snakeroot (Sarpagandha)

Tip #7: Include Spices to Boost Digestion

What’s life without a little spice, right? Spices add not just flavour but also health benefits. 

Spices like ginger, turmeric and black pepper have antimicrobial and anti-inflammatory properties. Alongside improving digestion and nutrient absorption, it also maintains a balance in the gut microbiome by preventing the overgrowth of unhealthy gut bacteria and supporting beneficial ones. It reduces inflammation and keeps your gut healthy.

Ayurveda considers herbs and spices to be digestion enhancers. They stimulate Agni (digestive fire) and facilitate the absorption of essential nutrients from food.

Some spices mentioned in Ayurveda that improve your gut health are:

  • Long pepper
  • Turmeric
  • Ginger
  • Leadwort 
  • Black pepper
  • Celery seeds
  • Asafoetida

Tip #8: Prioritise Quality Sleep for Microbiome Balance

We have all experienced sleepless nights, whether from stress, tension or overthinking. Research has linked poor sleep to a weak gut microbiome and increased inflammation in the body.

Depriving yourself of sleep leads to a change in the gut microbiome composition through the gut-brain-microbiome axis.

“Microbiome diversity is significantly and positively correlated with sleep efficiency. Total microbiome diversity was positively correlated with increased sleep efficiency and total sleep time.” - PubMed Central.

Sleep is considered one of the body’s natural urges and should not be suppressed. Good sleep is linked to happiness, and disturbed sleep is linked to sorrow. Ayurveda recommends establishing a nighttime routine to improve sleep quality.

Some Ayurvedic herbs that can calm you down and help you sleep better are - 

  • Indian pennywort 
  • Indian gooseberry
  • Rose petals
  • Indian ginseng
  • Nutmeg
  • Asparagus
  • Liquorice

Conclusion

We have discussed how diet, the inclusion of probiotics, prebiotics, fibre-rich foods and spices added to your diet, is beneficial for your gut health. We have also seen the importance of proper sleep and stress management for a balanced gut microbiome. 

We encourage you to try out Nirva’s personalised gut health programs under the guidance of our Ayurveda and Yoga experts. 

A healthy gut means a happier you. Start with small changes in your daily routine and give your microbiome the boost it deserves.

Heal Your Gut, Heal Your Body

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Dr. Regina Antony

Meet Dr. Regina Antony, a respected Ayurvedic practitioner passionate about promoting wellness through holistic, natural approaches. With a background in clinical practice and health writing, Dr. Regina shares valuable Ayurvedic insights and remedies that help individuals achieve a balanced and healthy lifestyle. She blends traditional Ayurvedic wisdom with a modern perspective to address diverse health needs, making natural wellness accessible to everyone. Dr. Regina’s mission is to empower people to embrace Ayurveda as a path to lasting well-being.